Here is a great list to keep with, especially on those days you just don’t want to work out! After reading this list, I can definitely agree with pretty much all of these reasons! I think I may just have to frame this list because reading it alone makes me want to get up right now and start working out!
- Because it makes you feel confident
- Because it helps you get stronger
- Because exercise helps combat depression
- Because you’ll feel proud of yourself
- Because you have goals you want to reach
- Because you’ll feel bad if you don’t
- Because you want to move forward, not backward
- Because it burns more calories than not working out
- Because it improves your heart health
- Because you want a great butt
- Because it prevents diabetes
- Because you want to be a good example to your kids
- Because you want to feel good in your clothes
- Because it reduces your risk of cancer
- Because your body was made to move
- Because you want to be an athlete
- Because you want to look better
- Because it lifts your mood
- Because you want to stand taller
- Because it reduces back pain
- Because it feels good
- Because it makes you feel accomplished
- Because you spend most of your day on your butt
- Because swimsuit season is always coming
- Because strong is the new skinny
- Because dieting only works so much
- Because it strengthens your bones, too
- Because it helps you lose weight
- Because it allows you to eat more food
- Because it’s the best way to spend “me” time
- Because it helps you de-stress
- Because it’s cheaper than therapy
- Because you want a strong core
- Because you want to take care for yourself
- Because you take pride in your body
- Because it strengthens your legs
- Because it helps your clothes fit better
- Because you want to push yourself
- Because you are capable of more than you ever imagined
- Because moving your body feels good
- Because it keeps your mind sharp
- Because it helps you beat belly bloat
- Because it helps you sleep better at night
- Because it gives you energy
- Because you want to stay healthy as you age
- Because you want to look younger
- Because you want toned arms
- Because it improves your balance
- Because it burns off last night’s dessert
- Because it boosts your immune system
- Because sweat is sexy
- Because you want to live longer
- Because you want to get better at your game
- Because you want to catch someone’s eye
- Because exercisers earn more money
- Because you’re more likely to eat better when you exercise
- Because you want to shave time off your running pace
- Because you want to breathe easier
- Because you want to see the scale drop
- Because exercise improves your sex life
- Because you are worth it
- Because being fit makes everything in life better
- Because you promised yourself that you would
- Because you deserve a better life
- Because it’ll help you drink more water
- Because you want to do real push-ups
- Because it reduces your health care costs
- Because you’ll miss fewer days of work
- Because you want to create a new future for yourself
- Because it’ll help you like what you see in the mirror
- Because it makes clothing shopping more fun
- Because you want to look and feel incredible
- Because exercising can be fun
- Because it’ll give your skin a glow
- Because it’s a good way to spend time with your friends
- Because it’ll help you prevent the middle-age spread
- Because it reduces your blood pressure
- Because you don’t want to let yourself go
- Because you don’t want to squeeze into an airplane or rollercoaster seat
- Because it strengthens your spirit
- Because it’s a cheap way to entertain yourself
- Because you’ll be able to reward yourself
- Because you need a reason to wear those new workout clothes
- Because you’re tired of being tired
- Because not working out is not going to get you very far
- Because it’s a great way to spend time outside
- Because you made a commitment to yourself
- Because you’re tired of starting over
- Because there will always be another wedding, vacation or reunion
- Because you’re not a quitter
- Because it improves your cholesterol
- Because it boosts your metabolism
- Because it prevents age-related muscle loss
- Because if you can do this, you can do anything
- Because a fit body is a healthy body
- Because it beats sitting on the couch
- Because everyone has at least 10 minutes to spare
- Because you want to be stronger than your excuses
- Because not working out isn’t working out for you
- Because the only workout you ever regret is the one you skip
Here are some great tips that you can include in your workout to boost your cardio level! Whether you are running, walking, biking or swimming, these tips can give you the boost you need to lose weight and stay healthy!
- Include sprinting intervals: By alternating between a few minutes at a moderate pace and throwing in bursts at a faster pace, you’ll burn more calories, build endurance, and become faster and stronger. Not to mention, intervals are also proven to reduce belly fat.
- Use those arms: Many forms of cardio are all about the legs, so when possible, maximize your cardio time by focusing on working your arms as well. Swing them while running (don’t hold on to the treadmill or elliptical handles), get creative with your arm strokes while in the pool, and don’t forget to use them while in your Zumba or other cardio class instead of resting them by your sides.
- Lengthen the duration of your workout: Most cardio workouts last between 30 or 45 minutes, so burn more calories by pushing yourself a little longer.
- Incorporate strength training: The main focus of cardio workouts is to burn calories through high-intensity movement, but you can also use this time to strengthen your muscles. To target the legs and tush, incorporate inclines on your runs, bike rides, and hikes.
- Do more than two types of cardio a week: In order to build overall body strength and endurance and to prevent repetitive stress injuries, it’s important not to do the same type of cardio all the time, such as running. You’ll get even more out of your cardio workout if you include at least three different kinds each week.
- Make it harder: Aside from adding inclines, find other ways to make your cardio workout more challenging. Stand instead of resting your tush on the seat when on your bike, run with high knees, try the more advanced version of the move your fitness instructor is demonstrating, and do the more intense butterfly stroke instead of the crawl. Remember that compared to the rest of your day, this workout is only a short time, so give it your all.
What are some other ways you add more cardio into your workout?
It is extremely important that you eat something after a run, especially a very long one. Because running takes a lot out of you, you must replenish your energy post-run. According to Christine Luff, author at About.com, a good reason to hit the kitchen or cupboard after running is that “you can minimize muscle stiffness and soreness,” if you eat within 30 minutes of the run.
Think of post-run (or post-exercising for that fact) snacking as a way to ‘fuel your fitness.’ You need to energize the body so it can work to it’s maximum potential to create results.
You will want to make sure that your snacks are full of carbs and some protein. If you have ever signed up for a race, you will notice almost always they have a huge selection of foods after you cross the finish line. Often bagels, bananas, other fruits and sometimes a bbq.
Some good post-run snack ideas are: Cliff bars, bagels with peanut butter, hummus on pita bread, fruit and yogurt and smoothies made with fruit and skimmed milk.
One of the reasons I love to do yoga is because it provides some great relief for any back pain I have. If you are like me, there are some days my back aches whether it is from bad posture or a bad night’s sleep. Here are some of my favorite yoga poses that help me to relieve any back pain I have.
Downward-Facing Dog – It is a great total body stretch that targets your low back.
Child’s Pose - This is a simple yoga pose, but it feels wonderful when you do it! It may be a peaceful and relaxing pose for some, but it is an active stretch for your back.
Pigeon Pose -This pose may be difficult at first for some to do, but it is a great pose that stretches out your hip muscles that may be the cause of your back pain.
Triangle Pose – A great pose to strengthen your back and leg muscles.
Cat to Cow Pose - A classic yoga sequence that loosens your back muscles. It is a great pose to use a warm-up.
Upward-Facing Dog – This pose opens up your abdominal muscles and engages your back muscles
Foward Fold - This move stretches your hamstrings and back muscles while also providing relief and tension from your shoulders.
Just the thought of skipping brings me back to elementary school when all the girls would join in for a friendly game of double dutch at recess. Recently while at the gym, I saw a man – mid 30′s – and extremely in shape, go into the fitness room and start skipping. Just him and the rope. He came out after about 10 minutes and was just drenched in sweat. I decided to investigate.
Skipping is actually extremely good for your health. A single person jump rope can be as beneficial in your workout routine as any other fitness move or weight training. According to WebMD author Leanna Skarnulis, skipping is the perfect weight burner! It takes just 15 minutes of skipping to burn off all of the calories consumed from a chocolate bar. It tones and burns at the same time! Who wouldn’t like that?
She also suggests that skipping is a great piece of equipment as it ”sells for under $20.00, fits into a briefcase, can be used by the whole family,” and its fun!!!
For first time users, step on the rope and adjust the length so the handles are just under your armpits. Try skipping for a minute at a time, and gently increase your time and speed after becoming familiar with the movement. Don’t forget to always wear proper fitting running or athletic shoes when jumping rope. Do not jump on carpet; try a wood floor or better yet exercise resistant pad or impact mat.
In the last few days I have begun my May fitness month! I have set a goal for myself to commit to working out 6 days a week. Although I have been fairly good in staying active, I am noticing that there are too many times I have an excuse not to exercise. Not only does this make me feel lazy and tired, it also begins to affect my back and neck causing quite a bit of discomfort at times. Life can be busy at times, but it is important for me to lead a balanced lifestyle of nutrition and exercise. I want exercise to become a daily part of my life and I want it to be something I look forward to instead of dragging my butt to get moving!
Today we see so many people becoming more and more health conscious. Many people are beginning to make the shift from focusing on everything but their own health to making themselves and their health the number one priority. Although we are bombarded with so many ways to stay healthy, many people often still trust the basic way of keeping in shape through regular exercise and maintaining a great workout routine.
My workout plan for this month consists of yoga, cardio, core strengthening and various other exercises targeting specific muscles groups. I plan to do yoga two days a week, running two days a week and walking and at-home exercises the rest of the days. My goal is to get myself into a regular exercise routine to continue after this month is done. My goal is to love working out!
Join me this month and create a fitness plan for yourself. It will be a great way to kick-start the summer! Write it down and hang it up somewhere where everyday you will see it! Keep yourself accountable and track your progress. Remember that staying active on a regular basis protects our bodies from chronic conditions and keeps us strong and healthy. Consistency and paying attention to your level of fitness contributes to your good health!
What does your fitness plan consist of? Please share your ideas! We would love to hear them and support you in your fitness plan!
Here is a great way to squeeze in a workout if you are running short on time. Some of you may have seen this before, but if not, check out this great workout!
I am a newbie to running and all thanks can be given to my partner in crime, Katie, who put a little fire under my butt to start. I can say with a bit of pride I am making some good progress in this fitness journey! And it feels good! My goal of running a 5k race may just happen in the near future.
I came across some great beginner running tips that I would love to share (source: Women’s Health)
- Accept the challenge
- Wear good running shoes
- Warm up, then stretch
- Stay hydrated
- Create running goals to keep you motivated
- Listen to your body
- Go steady, stay with consistency
- Find a cheerleader to keep you motivated
- Taking baby steps will allow you to reach your goals faster
- Keep working on your mental attitude
- Train with someone
- Find a reason why you want to start running
- Sometimes its better to not time how fast you run
What are some of your running tips?
Here are some great tips to follow to lead a healthier life!